Banana Muffins and Increasing Nutrient Density

Banana Muffins and Increasing Nutrient Density

Monday, Jan 08, 2018

Happy New Year! I know we’re all making those new year resolutions this time of year. My resolution is to further increase the nutrient density of my diet by eating more variety of fruits and vegetables, herbs, grain and protein sources throughout the day. A really good way to do that is to find fun new recipes to try that incorporate healthy fats, fiber, fruits, veggies, and other nutrient dense foods.

When people make resolutions, it is often to aim to lose weight or get healthier and their focus is caloric restriction and depriving themselves of nutrients. Instead, the focus should be on ADDING nutrient rich foods to a diet or what simple switches can be made to increase the nutrient density.

Your Health and the Holidays {Tips and Recipe}

Your Health and the Holidays {Tips and Recipe}

Thursday, Dec 07, 2017

Guest Post by Kayla Gorney, Dietetic Intern and Masters student at Texas Women's University


The holidays are such an exciting time. Spending time with loved ones and indulging in delicious foods are just a few of the highlights that I look forward to. But sometimes it’s hard not to resist all of the treats that come along with family gatherings and holiday traditions. Eating healthy sometimes gets put on the backburner, but it doesn’t have to.

How can you maintain your healthy eating habits during family feasts? (1) Eat a healthy breakfast. Most people starve themselves all day so they “save room” when it comes to the holiday spread. Eating breakfast will curb your appetite and prevent you from overeating later on. (2) Start with eating a salad or your vegetables first, then move on to your protein. By the time you get to the dessert you’ll only need a few bites to feel satisfied. (3) Only have a spoonful of each item instead of having a mound on your plate; moderation is key. (4) Bring a healthy, but still delicious, side item!

Increasing Veggie Intake Made Easy {Zoodle Recipe}

Increasing Veggie Intake Made Easy {Zoodle Recipe}

Friday, Nov 24, 2017

Guest post by: Mallori Roberts, graduate student and dietetic intern at Auburn University.


If I’m being honest, I was hesitant to start spiralizing my vegetables. It seemed as if it was a way to complicate recipes. I like recipes to be easy and I don’t want there to be too many ingredients or steps that I need to follow. As much as I enjoy being in the kitchen, I stay busy and I want my meals to be very basic throughout the week.

I completed a food log one week this past spring and I realized I wasn’t eating as many vegetables as I had hoped.  The USDA MyPlate recommendations are to fill half of your plate with vegetables and fruits. I knew that I needed to increase my daily intake and I decided that including spiralized vegetables would be a great start. Let me tell you, I haven’t looked back. I started buying things pre-prepared but I recently bought my own spiralizer and I’ve enjoyed experimenting and making new and easy recipes.


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